Jul 8, 2021 by josh 450

7-9

Snatch 3 min EMOM3 snatches @ 75% 3 min EMOM2 snatches @ 85% 3 min EMOM1 snatch @ 90% WODHero WODNick-(ish) 12 rounds10 hang squat cleans 95/656 HSPUs

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Jul 7, 2021 by josh 282

7-8

Static Holds4 rounds :30 handstand hold:30 goblet lunge (hold left): 30 goblet lunge (hold right):30 bent row hold (empty bar or dbs) :90 rest WOD12 minute AMRAP100’ farmers carry 50/35100’ front rack carry 50/35100’ overhead carry...

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Jul 7, 2021 by josh 259

7-8

Static Holds4 rounds :30 handstand hold:30 goblet lunge (hold left): 30 goblet lunge (hold right):30 bent row hold (empty bar or dbs) :90 rest WOD12 minute AMRAP100’ farmers carry 50/35100’ front rack carry 50/35100’ overhead carry...

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Jul 6, 2021 by josh 292

7-7

Front Squat4-4-4-4 WOD6 rounds15/13 cal bike or row15 sit-ups Elite : sit-ups with wall ball 20/14 You can sub cals for a 200m run

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Jul 5, 2021 by josh 360

“Zeus”

Hero WODZeus3 rounds30 wallballs 20/1430 SDHP 75/5530 box jumps 20”30 push press 75/5530/20 cal row30 pushups10 back squats @ body weight you can sub the row for a 400m run. 42 minute time cap

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Jul 4, 2021 by josh 330

7-5

Class times: 6,7&8am Find a heavy set of 3 power cleans WOD5 rounds4 push jerks6 front squats18 pullups*rest :90 after each set Rx: 135/95. Elite 205/145

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Jul 2, 2021 by josh 290

7-3

Monday hours: 6,7&8am only! Enjoy time with friend and family! ?? “Partner Tumilson”20 min amrapRun 200m together11 dumbbell burpee deadlifts 50/35

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Jun 30, 2021 by josh 309

7-1

10 EMOM1xClean and jerk Start at 60% and build each minute WOD18-15-12-9-6-3Toes to bar54-45-36-27-18-9Double unders

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Jun 27, 2021 by josh 310

6-28

Find a heavy set of 2 power snatches WOD21-15-9Deadlift 225/155rx 315/225ECal bike or row *you can sub cal bike for 400,300,200m runs

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